Program Description
5 days hitting most muscles using only dumbbells
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJul 11, 2024 10:12
- Last EditedOct 31, 2024 08:34
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)5 Sets
-
2
Pec Fly (Dumbbell)5 Sets
-
3
Arnold Press5 Sets
-
4
Rear Delt Fly (Dumbbell)5 Sets
-
5
Bicep Curl (Dumbbell)5 Sets
-
6
Skull Crusher5 Sets
-
7
Bent Over Row (Dumbbell)5 Sets
-
8
Shrug (Dumbbell)5 Sets
-
9
Hanging Leg Raise5 Sets
-
10
Upright Row (Dumbbell)5 Sets
-
Day 3
1
Bench Press (Dumbbell)5 Sets
-
2
Pec Fly (Dumbbell)5 Sets
-
3
Arnold Press5 Sets
-
4
Skull Crusher5 Sets
-
5
Front Raise5 Sets
-
6
Lateral Raise (Dumbbell)5 Sets
-
7
Seated Shoulder Press (Dumbbell)5 Sets
-
Day 4
1
Bicep Curl (Dumbbell)5 Sets
-
2
Bent Over Row (Dumbbell)5 Sets
-
3
Hammer Curl5 Sets
-
4
Shrug (Dumbbell)5 Sets
-
5
Dumbbell Row5 Sets
-
6
Front Shrug5 Sets
-
Day 5
1
Goblet Squat5 Sets
-
2
Lunge (Dumbbell)5 Sets
-
3
Glute Bridge (Dumbbell)5 Sets
-
4
Standing Calf Raise5 Sets
-
5
Deadlift (Dumbbell)5 Sets
-
6
Romanian Deadlift (Dumbbell)5 Sets
-
Day 2
1
Deadlift (Dumbbell)5 Sets
-
2
Front Squat (Dumbbell)5 Sets
-
3
Romanian Deadlift (Dumbbell)5 Sets
-
4
Split Squat (Dumbbell)5 Sets
-
5
Sumo Deadlift (Dumbbell)5 Sets
-
6
Goblet Squat5 Sets
-
7
Standing Calf Raise5 Sets
-
8
Hanging Leg Raise5 Sets
-